INTRODUCTION
Are you carrying
a little extra weight around the middle? Maybe you’ve got more than just a
little weight problem – maybe it’s a rather large one and you need to get rid
of the fat for health reasons. Rest assured that you’re not alone!
Obesity in
America is at an all-time high. One of out of every three Americans is obese –
a number that has doubled in just ten years. This epidemic is growing out of
control in other countries as well as fast food franchises open in China,
Japan, Germany, and other industrialized nations.
When you are
overweight, it’s a serious issue. Carrying extra weight can make you more susceptible
to heart problems, diabetes, stroke, and various types of cancer. It can also
affect your body image as well thus causing problems with your self-esteem.
You deserve to be
healthier and take off some of that weight that is making you unhealthy. But
what if you’re like me and love food so you hate the idea of having to eat rice
cakes and alfalfa sprouts or starving yourself just to help the weight come
off.
We have good news
for you! You don’t have to starve yourself to lose weight!
Many people
associate weight loss with being hungry all the time. They're afraid to start a
weight loss plan because they want to avoid the frustrations of hunger.
And yes, a lot of times for many people
they think it's better to be overweight than to starve. I'm no exception. I
really like to eat, so there's no way I would be constantly
hungry for the
sake being thin. What kind of life is it if you're always feeling hungry?
Our natural
instinct tells us to eat when we are hungry. Hunger is a signal telling the
body that it needs to eat. It is also a signal to the body that it is in
danger, that it needs food now. Our self-preservation instinct makes us scarf
down everything in sight in response to feelings of starvation.
Our body doesn't
care that we live in the modern world where food is plentiful. It acts the same
as it would if we were living in a wild, having to hunt for our food. And it is
not wise to go against the instinct that is designed to protect us from
starvation death.
So, get ready for
a surprise: you do not have to be hungry in order to lose weight. On the
contrary, eating regular meals and keeping yourself full is what will actually
help you stick to your healthy eating plan and reach your goals. Keeping your
hunger in check will help you avoid overeating. It will also prevent you from
feeling miserable, frustrated and out of control.
Diet and weight
loss is big business these days. It seems you’re always seeing and hearing ads
for weight loss products that promise amazing results. Some of them have their
own meal plans, some are just small little pills that purport to burn fat, and
others ask you to cut certain foods out of your diet in order to adjust the
body’s metabolism.
There are many,
many people out there who have amazing success using these programs. Kirstie
Alley’s looking great these days with Jenny Craig, and there’s no denying that
Anna Nicole Smith has regained her image as a sex symbol with Trim Spa.
The downside to
these companies and diet plans is that they can often be expensive. The pills
you take for weight loss can contain dangerous chemicals or have a large
amount of
caffeine that make you jittery and feel out of control. The positives are that
they are easy to follow and provide you with support when you have questions or
just need a positive uplift on the way to your goal weight.
If you want to
join these programs, that’s wonderful! But know that everything they offer you
can be done all on your own. You can prepare the meals that Jenny Craig offers,
you can gain the same effect that those fat burning pills give, you can be in
control of your own weight loss program – and you don’t have to starve to do
it!
Inside the pages
of this book, we’ll give you all kinds of tips and tricks toward successful
weight loss. We’ll examine some common weight loss myths and even give you some
great recipes to try while you are on this journey.
It won’t be easy
and you’ll have to maintain your willpower to be successful, but losing weight
without starving yourself is a goal YOU CAN achieve!
WHY ARE WE SO OVERWEIGHT?
I suppose the
easiest answer is fast food, but the problem extends out to so much more. Yes,
the prevalence of fast food restaurants certainly doesn’t help. As Morgan
Spurlock showed us with painful reality in his movie, “Super Size Me”, fast
food menus offer us a heaping helping of fat, cholesterol, and calories. I
highly recommend watching this movie if you find yourself addicted to
McDonald’s – you could very well change your mind after you see it!
At any rate, many
of these restaurants are now offering health-conscious choices including
salads, potatoes instead of French fries, yogurt, and grilled meats instead of
fried meats. So with these items now included on their menu,
why aren’t we
losing weight? The answer lies within our choices. Those choices extend to home
life as well.
Many people live
horridly busy lifestyles, and they more often than not opt for pre-packaged
foods that contain high amounts of salt, fat, and other unhealthy components
that contribute toward weight gain. We tend to maintain a mostly sedentary
lifestyle choosing to watch a favorite television program after dinner rather
than going out for a walk like they used to do decades ago.
This type of life
style unfortunately is being learned by our children as well. When I was young,
we couldn’t wait to get through dinner so we could go outside and play a game
of kick the can as the sun went down. We rode our bikes everywhere and only watched
television when “The Brady Bunch” or “The Partridge Family” was on. Hey, we had
our priorities!
Today, you’re
more likely to find kids on the computer or in front of the TV with a video
game controller in their hands. Kids know more about the story line on
Desperate Housewives than many of their housewife mothers. They can tell you
about all of the new products being offered through commercials they see in
between their programs. In fact, the average child these days will watch more
than 15 hours of television each and every week.
Now, we’re not saying television is BAD.
In fact, some programs can be beneficial and even helpful in making kids
smarter. What we’re saying is that kids need to get outside more instead of
sitting in front of the TV eating Cheetos and drinking sugar rich soda.
The statistics
are showing this to be true. Fifteen percent of all children and teens are
overweight - a number that has tripled since a previous study done in 1980.
Some people blame
their excessive weight gain on slow metabolisms. In some cases, this might
actually be true. However, the Center for Disease Control (CDC) has confirmed
what no one really wants to face: we’re overweight because we simply eat too
much of the wrong foods.
Losing weight is
actually quite simple – eat less, exercise more. But we’re resistant to that
message. Mainly, it’s because we’re looking for a quick fix – an easy, painless
way to drop pounds without sacrifice. After all, losing weight just CAN’T be
that easy, now can it?
No, it isn’t. You
have to consider portion control, food choice, exercise, how much exercise,
what kind of exercise, etc. But worrying about all of the specifics will do you
little good. You need to get the big picture in mind first before worrying
about the specifics.
What you want to
do is lose those extra pounds. And there are many, many ways to go about that.
But before you wait around for the next miracle diet, try some of the tried and
true methods we’ll show you. It’s not as monumental as you think it is!
METABOLISM AND YOUR WEIGHT
You likely know
your metabolism is linked to your weight. But do you know how?
Common belief
holds that a slim person's metabolism is high and an overweight person's
metabolism is low. But this isn't usually the case. Metabolism alone doesn't
determine your weight.
Rather, weight is
dependent on the balance of calories consumed versus calories burned. Take in
more calories
than your body needs, and you gain
weight. Take in less and you lose weight. Metabolism, then, is the engine that
burns these calories and is the scale that regulates your energy needs.
Stated simply,
metabolism is the process by which your body converts food into energy. During
this biochemical process, calories — from carbohydrates, fats and proteins —
are combined with oxygen to release the energy your body needs to function.
The number of
calories your body burns each day is called your total energy expenditure. The
following three factors make up your total energy expenditure:
• Basic needs. Even when your
body is at rest, it requires energy for the basics, such as fuel for
organs, breathing, circulating blood, adjusting hormone levels, plus growing
and repairing cells. Calories expended to cover these basic functions are your
basal metabolic rate.
Typically, a
person's basal metabolic rate is the largest portion of energy use,
representing two-thirds to three-quarters of the calories used each day. Energy
needs for these basic functions stay fairly consistent and aren't easily
changed.
• Food processing. Digesting,
absorbing, transporting and storing the food you consume also takes
calories. This accounts for about 10 percent of the calories used each day. For
the most part, your body's energy requirement to process food stays relatively
steady and isn't easily changed.
•
Physical activity. Physical activity
— such as playing tennis, walking to the store, chasing after the dog
and any other movement — accounts for the remainder of calories used. You
control the number of calories
burned depending
on the frequency, duration and intensity of your activities.
It may seem
logical to think that significant weight gain or being overweight is related to
a low metabolism or possibly even a condition such as under-active thyroid
gland (hypothyroidism). In reality, it's very uncommon for excess weight to be
related to a low metabolism. And most people who are overweight don't have an
underlying condition, such as hypothyroidism. However, a medical evaluation can
determine whether a medical condition could be influencing your weight.
Weight gain is more likely due to an energy imbalance
— consuming more
calories than your body burns. To lose weight, then, you need to create an
energy deficit by eating fewer calories, increasing the number of calories you
burn through physical activity, or preferably both.
If you and
everyone else were physically and functionally identical, it would be easy to
determine the standard energy needs. But many factors influence calorie
requirements, including body size and composition, age, and sex.
To function
properly, a bigger body mass requires more energy (more calories) than does a
smaller body mass. Also, muscle burns more calories than fat does. So the more muscle
you have in relation to fat, the higher your basal metabolic rate.
As you get older,
the amount of muscle tends to decrease and fat accounts for more of your
weight. Metabolism also slows naturally with age. Together these changes reduce
your calorie needs.
Men usually have
less body fat and more muscle than do women of the same age and weight. This is
why men
generally have a
higher basal metabolic rate and burn more calories than women do.
Your ability to
change your basal metabolism is limited. However, you can increase daily
exercise and activity to build muscle tissue and burn more calories.
Your metabolism
influences your energy needs, but it's your food intake and physical activity
that ultimately determine your weight.
Losing weight, like any task you
undertake, requires that you have dedication and motivation to succeed. This
means you need to get your head in the right place.
GETTING INTO THE RIGHT MIND
SET
Believe it or
not, there is a psychological factor that comes into play when you’re trying to
lose weight. We like to compare it to the “rah rah” factor that you sometimes
need to succeed in sports.
Look at your
weight loss as your own personal sporting event. Just as you need to know the
rules of the game as well as the basics of performing that game in sports, you
also need the right information in your diet to make it effective.
When you have all
the tools you need, you can become an excellent performer in almost anything
you try in life. One of these tools is the right frame of mind. The right frame
of mind will give you motivation, commitment, and the skills you need to
overcome the obstacles that you might face along with temptations and
distractions.
Think this sounds
a little too “new age” for you? Think again! When you have the right psychology
during your weight loss journey, you will make your weight loss fun, easier,
more exciting, and be able to develop changes towards a healthier lifestyle
that will stay with you forever.
Your mindset
controls your behavior, actions, and thoughts. As people grow, they develop
habits and associations that govern their life. Most of these habits are
controlled by our sub-conscious and we are generally unaware of them. However,
your subconscious could also sabotage your efforts – also while you unaware of
them. This can be detrimental to your weight loss attempts.
The right mindset
entails using various techniques and strategies to control your behavior by
monitoring your thoughts and actions. When you obtain this mindset, you will be
better equipped to replace the old habits and associations that formed your
thinking in the first place with new and more positive habits that will enable
you to lost weight and be happier while you do so!
Developing the
correct mindset doesn’t occur overnight. It take a little bit of effort, but in
the end, it is well worth the time you’ll spend doing so. You will have to
regularly monitor your progress and behavior. Sometimes it will be easy – at
other times, it won’t. The good news is that there are some easy ways to begin
to put yourself into the right mindset.
1. Write your goals
down – tell yourself what weight you want to get to. While you’re at it, write
down any other personal goals you might have as far as your life in general.
Since you’re undertaking something as huge as losing your extra weight, you may
as well also focus your efforts on improving other aspects of your life while
you have the motivation and drive.
2. Be specific about
what those goals are. When you generalize your goals, you are trivializing
them. Your goals ARE IMPORTANT. Make them important!
3. Assign yourself a
deadline. You want to lose weight. You want to do it by Christmas, or your
wedding, or the next class reunion. When you assign a deadline, you give
yourself a goal to work for, and like we said, your goals ARE IMPORTANT!
4. Make those goals
measurable and achievable. Don’t think TOO big or try to undertake more than
what you are capable of. If you need to lose 100 pounds, don’t expect to do it
in a few weeks. Give yourself enough time to do so in a healthy manner. You
could also try to break the goals down into easier increments. Tell yourself
that you will lose 10 pounds over the next month. Then tell yourself the same
thing the next month. Eventually, you’ll reach that goal and feel the
satisfaction of being lighter than you were before.
5. Focus on those
goals everyday. Post them on your refrigerator. Write them in your date book.
Put a reminder on the visor of your car. When you focus on your goals, you will
keep them in mind all the time and when they are first and foremost in your
mind, you will be well on the way toward achieving them.
6. Be committed to
those goals – at all costs. There’s a reason why you want to achieve those
goals. When you are committed, those goals become the focus of your mind and
they will be much easier to realize.
The battle with
our metabolism as we age can’t be denied. Our metabolism, which transforms our
food into energy, slows down with each passing year. If we don’t adjust our
eating habits and our exercise to compensate, we
slowly add additional pounds. We may feel
betrayed, but the reality is we’re going to have to change some habits in order
to maintain our weight.
If you take
things one step at a time, there are basic steps that can be adopted. Stop
telling yourself, “I just can’t do it.” You can coax yourself into a new habit
of healthy eating.
Developing a
psychology towards weight loss will help you achieve you goals and realize
success. Aim high, push yourself to become the type of person you want to be
and live the life that you want and deserve. We are not given the power of
dreams without the power and ability to achieve those dreams. It’s time to
start – RIGHT NOW!
WHAT ABOUT THOSE DIET
COMPANIES AND FAD
DIETS?
We’ll start out
here by saying unequivocally that we think that many of these companies such as
Jenny Craig and Weight Watchers have their definite positive aspects. They give
people a way to lose weight in a healthy manner by providing foods you can eat
that will meet recommended caloric intakes. They also give support and advice
along the way as you lose weight.
Their downfall is
that they can be quite expensive to join when you factor in the cost of
membership along with the food. Many of these companies require you to buy
their own pre-packaged food for all meals, and that can get quite costly. They
are a good option for those of you who can well afford their plans and can
stick to them.
There are also many, many fad diets that
have popped up over the years that promise rapid weight loss as long as you
stick to their recommendations. Some of these fad
diets, however,
can be dangerous, and they should be carefully evaluated before they are
undertaken.
One such diet is
the low carb option such as the Atkins Diet Plan. While many people have been
able to lose weight using this plan, others have reported some serious health
concerns about this.
Low carb diets
can help you lose weight quickly, but keeping that weight off becomes much more
difficult once the diet isn’t followed faithfully. Because of the requirements
of the diet – high protein, no “white foods”, etc. – you will be eating foods
that are generally high in fat which can raise cholesterol levels.
Some of the
claims made by people who advocate low carb diets just don’t hold up. Because
of the nature of the diet plan, you will lose weight quickly by cutting out
carbs, but you won’t be able to keep it off once you re-introduce those
carbohydrates back into your eating plan. In fact, the longer you are on a low
carb diet, the more quickly you will re-gain your old weight.
Carbohydrates
provide a way for your body to convert food into energy. By keeping them out of
your diet, you’ll notice a lowering of your energy level, and your muscles will
lose their tone becoming softer and flattening out.
Also consider
that these types of diets recommend that you eat a lot of protein which would
be mostly meats and fish. Many of these foods are high in fat. Eating a lot of
fat can contribute to health problems like heart disease, high blood pressure,
and some cancers.
Yes, low carb
diets can help you lose weight quickly, but know completely what you’re getting
into before you start. A good diet plan will balance out all the things your
body needs to operate efficiently in terms of food and the benefits of those
foods.
You may also be
considering one of the many “fat burner” pills out there advertised everywhere.
It seems like everyone time I turn on the television, I see a commercial
showing people who’ve lost 100 pounds in just two weeks and now they can parade
around in swimsuits on national TV
– all with the
help of the amazing diet pill they’d been taking.
Some people have
great luck losing weight by taking these pills, but those pills do come with
risks attached to them. These pills are not required to be tested by the Food
and Drug Administration (FDA) before they are released to the public.
On the upside, if
the drug is found to be dangerous, the FDA will work quickly to make sure it is
banned from future sales. This happened in 2003 when the FDA banned products
that contained ephedrine after it was found to be at least partly responsible
for the death of a prominent athlete.
These pills work
in different ways. Many are appetite suppressants containing phenylpropanoline
or caffeine. Some claim to increase your metabolism thus increasing the body’s
ability to burn fat while at the same time causing you to feel less hungry.
Other pills say they can block the body’s ability to absorb fat or help you
lose weight by removing fluids from the body. These pills contain a diuretic or
laxative.
It’s very
important for you to consult with your doctor before you start taking any kind
of diet pills – even the ones that claim to be all-natural. This is especially
true if you have a medical condition. Taking these pills could interact with
medication you are already taking or it could aggravate a previous condition
such as anxiety disorders.
Diet pills can be
addictive, so take caution when beginning their regimen. Follow the directions
for dosages exactly and be aware of any possible side effects. If you
experience any of the following symptoms while taking diet pills, stop taking
them immediately and consult with your physician:
•
Anxiety or
nervousness
•
Irritability
•
Insomnia,
restlessness, or hyperactivity
•
High blood
pressure
•
Tightening in the
chest
•
Heart
palpitations
•
Fever
•
Dry mouth
•
Excessive
headaches
•
Dizziness
•
Blurred Vision
•
Profuse sweating
•
Menstrual cycle
or sex drive disturbances
Because diet
pills can be purchased over the counter, it is up to each individual person to
use them correctly. Some people stupidly take more than the recommended dosage
in hopes that it will speed up the weight loss, but this is very dangerous! You
can overdose on diet pills which can cause tremors, breathing problems,
convulsions, renal failure or heart attack.
If you want to
take diet pills, that is certainly one way for you to try and lose weight. Just
do so cautiously and follow the manufacturer’s instructions exactly in order to
keep yourself safe. Even if you do take diet pills, you will still have to make
modifications to your diet and introduce exercise in order to lose weight. Many
people think they can eat whatever they want when they take these pills, but
that’s just not the case.
And remember that
nothing takes off weight and keeps off weight like a sensible, balanced diet
and exercise. Plus, no pill will help you make the emotional and lifestyle
changes that you will have to make in order to lose those extra pounds.
GETTING STARTED
You can lose
weight in many ways. Sure you could go the supermodel route and starve
yourself, but who wants to do that. There are a few things about dieting and
weight loss that most experts agree upon in general.
First, you need
to drink a lot of water. Most individuals don’t drink nearly enough water.
Colas and coffee don’t count! Yes, you really should drink eight 8-ounce
glasses of water a day - maybe more, depending on your weight.
Water is a
natural appetite suppressant. If you drink a full glass of water before
beginning your meal, your stomach simply doesn’t hold as much food.
No, you will not
gain weight from drinking a lot of water. It’s when you don’t drink enough
water throughout the day, your body gets dehydrated. When it does finally get
water, it holds onto it and stores it for a future need. That’s when we feel
swollen, and bloated with water weight.
However, if you
give your body enough water on a regular basis, it releases it naturally.
Drinking enough water gives you the benefit of hydration and fullness.
You should always eat a balanced meal.
This might be the one thing we learned in elementary school that we really can
use in our adult life – the basic food groups.
Proteins and
carbohydrates are essential to a healthy meal. Carbohydrates are the main
source of energy in our
diet, and
proteins burn fat. At a bare minimum, each meal should consist of a protein and
a carbohydrate.
DO NOT skip
meals. One of the worst things we can do, in our attempt to lose weight, is to
skip a meal. I’ve seen it countless times: Motivated to lose weight, an
individual decides to eat just twice a day. But your metabolism needs the
consistency of regular meals. With erratic eating schedules, the body thinks
it’s starving. So, everything it takes in – it stores as fat to be used for
energy.
Finally,
exercise. You just can’t lose weight when you maintain a sedentary lifestyle.
People who exercise live longer and feel better. And, they lose weight quicker.
But, keep it simple.
Thomas Jefferson said, “The sovereign
invigorator of the body is exercise, and of all the exercises walking is the
best.”
It’s never too
late to get in shape. We’ll give you a whole separate section on exercise, but
you don’t have to join a gym and become the next famous body builder. There’s
plenty of ways you can get enough exercise to aid in your weight loss efforts.
Of course, there
is a simple formula to help calculate weight loss: consume fewer calories than
what you burn every day. For example, if you consume 2000 calories per day and
you burn 2500 calories per day, you will lose weight.
You might just
say "Why don't I just cut down on my calories intake considerably, hence I
don't really have to burn many calories to lose weight?" Well that would
be starving yourself and is not a good idea at all. This will make you weaker,
hungrier and you will eat quite a lot after.
Your body needs food and calories to get
energy. You need to eat enough so as not to starve yourself and be able to burn
these calories and more after. On the other hand, if
you burn out the
exact same amount of calories that you take, you will stay the same.
The secret to losing weight without going
hungry is to make the right food choices. You need to choose foods that are low
in calories but can satisfy your stomach so you don't become hungry.
We found a very
interesting study that illustrates how the way we eat affects our weight. It
was performed by New Zealand’s University of Auckland in 1999.
The researchers
divided male participants into three groups. Each group was put on a diet with
different fat percentages (their total daily calories were composed of 60, 40
or 20-percent fat) but no calorie limits. The men were told to eat as much they
wanted from the food choices they were allowed.
As expected, the
men eating the 20-percent fat diets lost weight because they were consuming
fewer calories. Fat contains nine calories per gram compared to four calories
per gram for carbohydrates or protein. Therefore, the more fat a food contains
the more calories it will have. However, in spite of the lower calorie diet,
the men in this group were not at all hungry.
What the researchers discovered was that
the men in the low-fat group unconsciously compensated by choosing foods that
weighed the same as the men in the higher-fat groups and, therefore, were not
hungry.
What this
suggests is that the weight of the food you eat may play a more important role
than fat or calories in satisfying your hunger. In other words, you may not
need to eat high-calorie or high-fat foods to feel full but your stomach has to
feel the weight of a certain amount of food.
There are several
other studies suggesting that people tend to eat the same weight of food daily,
regardless of the
fat or calories
that the meals contain. It's almost as if your stomach has an internal scale
with a pre-determined weight that has to be reached for you to be satisfied and
not hungry.
This may explain
the rationale behind drinking a glass of water or having a bowl of soup before
eating to cut down on your appetite. It may also explain why people can go on a
low fat diet and yet gain weight if the majority of their food choices come
from starchy food that is highly processed and low in fiber.
You can eat many
slices of fluffy white bread before you feel full while eating two slices of
whole wheat multi-grain bread already makes you feel like you swallowed the
whole loaf. Eating high fiber foods like oatmeal helps you eat fewer calories
(seven ounces of oatmeal only has 120 calories) without going hungry.
So how do you choose the right foods?
WHAT TO EAT
If you are trying
to lose weight, choose food based on their weight-to-calorie ratio. You want to
eat food that weighs a lot but has few calories and avoid food that is light in
weight but hefty in calories.
Fruits and
vegetables are the big winners in the heavy weight-low calorie department,
according to Tufts University. They weigh a lot because of their fiber and
water content and yet do not have many calories. For example, one cup of
cantaloupe or 'melon' weighs 5.5 ounces but only has 56 calories. A cup of
cooked spinach weighs six ounces but only has 42 calories.
Now, compare that
to six cups of buttered popcorn that only weighs three ounces and contains 420
calories or, even
worse, one ounce of potato chips that has 152
calories (if you ate four ounces, you would be inviting 608 calories to feel at
home in your fat cells). That's what I call "small but terrible".
Most snack food
doesn't weigh much but sure have a lot of calories. This means you can eat a
lot of them without feeling full and without realizing it take in many excess
calories that you don't need.
Most cookies
weigh ½ ounce and contain 50 calories. Eat six cookies and you only have three
ounces of weight but you've racked up 300 calories. 1.5 ounces of a chocolate
bar contain 220 calories. A small croissant only weighs two ounces but has 230
calories.
According to the
New Zealand University study, food that is light in weight but high in calories
is probably the worse kind of food to eat if you are trying to lose weight.
It's sort of like 'double jeopardy' - you are still hungry but you have already
eaten many calories.
Choose lower-fat
choices of the same weight food. There can be a world of difference between the
caloric consumption of two people eating the same weight and type of food. How
is this possible? Easy, if you consider the way the food is cooked or prepared.
Here are some
examples (all of them weigh 3.5 ounces). Boiled potatoes have 62 calories
compared to french fried potatoes with 328 calories. Sardines in tomato sauce
contain 127 calories while sardines in oil have 372. Tuna flakes in water have
95 calories while tuna flakes in oil have 309. You get the picture.
Avoid the
"light weight-high calorie" way of dieting. I know many people who
don't want to eat regular sized meals because they think that if their stomach
feels heavy, they are eating a lot of calories. Therefore, they think that by
eating something light like crackers, they will lose weight.
What they don't
realize is that just because a food is light doesn't automatically mean it
contains few calories. One could easily eat nine crackers (420 calories) and
still not feel full because nine crackers only weigh three ounces. Believe it
or not but you could have a satisfying meal of ½ cup steamed rice, a cup of
cooked spinach, a small piece of fish, and a cup of cantaloupe for less
calories.
This complete
meal would weigh a satisfying 18.5 ounces and only "cost" you 378
calories. By making the right food choices, you can cut down on unnecessary
calories without starving yourself and feeling deprived.
You should also
cut down somewhat on your carbs, but don’t cut them out completely! Because
effective weight loss depends on exercise and activity, without some carbs in
your diet, you won’t have the energy you’ll need to effectively burn off
calories.
What you do need
to do is begin with a “baseline diet” that dictates at least half of your calories
come from vegetables, fruits, natural starches, and whole grains. The rest of
your diet should consist of low-fat proteins like fish, chicken, and lean beef.
You need to
balance out your carbs with your protein stay away from those carbs at night.
Periodically, you want to take “carb-up” days to get your energy levels up.
When we talk
about protein, many people wonder just how much is enough or how much is too
much. In general, experts say you should eat 1 gram of protein for every pound
of body weight per meal.
That might seem
like a ridiculously large amount of protein, but remember, we’re talking about
LEAN proteins. Plus, eating protein speeds up your metabolism and accelerates
weight loss.
This might be a
good time to talk about portion sizes. As a general rule of thumb, you should
never eat a serving that is larger than your clenched fist. The good news about
this is that you’ll be able to eat enough to get full without overdoing it.
Cravings might be
the worst part about weight loss. Let’s say you love chocolate chip cookies
like I do. If you’re craving a chocolate chip cookie, denying that craving will
only make it stronger.
Instead of not
having the cookie, go ahead, just don’t overdo it. Simply have one instead of three.
You can indulge in your favorite foods as long as you keep it within reason.
Most experts
agree that the traditional three square meals a day shouldn’t be part of a
healthy diet. In fact, you should eat more meals every day. Doesn’t that sound
like great news?!
The idea here is
that you overeat when you are overly hungry. To combat that hunger, you should
eat more meals with smaller portions rather than fewer meals with larger
portions.
For women, it is
recommended you eat five meals a day and for men, you should eat six. Try to
make these meals a minimum of 2 hours apart to insure you don’t get too hungry.
The benefits will
reveal themselves. By doing this, you are accomplishing the following benefits:
•
Faster metabolic
rate
•
Higher energy
•
Less storage of
body fat due to the smaller portions
•
Reduced hunger
and cravings
•
Steadier blood
sugar and insulin levels
•
More calories
available for muscle growth
•
Better absorption and utilization of the nutrients in your food
But you need to
make sure you eat the right kinds of foods.
FORBIDDEN FOODS
FOR WEIGHT
LOSS
We can’t possibly
cover all of the foods that are acceptable to eat when you are trying to lose
weight. Common sense can tell you that French fries are a no-no and an apple is
great.
What we’ve
decided to do is concentrate on those foods that you SHOULDN’T eat. Of course,
this could be a long list as well, so we’re going to touch on the worst and
give you some possible substitutions.
Beverages
Stay away from
anything with caffeine in it - don't forget that many sodas have caffeine.
Caffeine has the same insulin-stimulating, weight-loss-inhibiting effect as
aspartame. Unfortunately, this includes coffee. Stick to decaffeinated sodas,
teas, and coffees.
Along the same lines,
cut out any beverage that contains aspartame (Nutra Sweet), high fructose corn
syrup, or refined sugar. Since you need to drink a lot of water in order to
lose weight, try water with a slice of lemon or lime in it. It can be very
refreshing and very satisfying!
Alcohol is a
no-no in any weight loss plan. It’s OK to have a glass of wine with dinner,
just don’t drink the whole bottle. There’s no better way to pack on the pounds
than to drink excessive amounts of alcohol – even the ones that claim they have
fewer calories. Moderation is the key with alcoholic beverages!
Boxed
Pre-Packaged Foods
In general, you
should stay away from a lot of these products. If the ingredients are not
pronounceable, you should avoid them. In other words, anything with a lot of
chemicals on the ingredient list are not going to be good for your diet.
White rice, while
very filling, contains starches that can inhibit your weight loss. Stick to
brown rice instead.
Pasta mixes are usually also not good because
of the starches they contain. Stick to whole grain pastas instead. They taste
just as good and are much better for you!
Breads
For the same
reasons as pasta and white rice, white breads should also be avoided. Whole
grain breads provide you with the carbohydrates you need and are less processed
than the white breads. Be sure the bread you choose is made with whole wheat
flour instead of just wheat flour. Believe me, it makes a difference.
If you love Mexican food, stick to whole
wheat flour tortillas or corn tortillas when you choose your burritos,
enchiladas, or soft tacos.
Canned and Jar
Foods
Again, anything
that is canned or jarred needs to be free of excessive chemicals. If the label
contains ingredients with more than four syllables or are hyphenated, it won’t
be good for your diet.
Chicken broth can
be very fatty, so stay away. So are many soup mixes. The good news is that
there are plenty of light or low fat choices out there. These are the ones you
should choose.
Commercially-made
tomato sauces or tomato based sauces contain ridiculously huge amounts of sugar
and salt. A better choice is to make these sauces yourself where you can
control what goes into it. We’ll have a recipe later in the book for you to do
just that!
Do not eat canned
fruit or canned vegetables. If it’s been canned, it’s been cooked thus it loses
some of it’s most beneficial nutrients. They can also contain processed or
refined sugars, so stick to fresh fruits and veggies instead.
If you have to
have a little oil to cook your foods in, choose extra virgin olive oil over the
vegetable or corn based oils.
Meats
Choose only lean
meats to get your protein intake. It’s commonly known that you should try to
stay away from red meats like beef. Of course, if you’re like me and love your
steak, choose a lean cut and don’t make the portion any larger than your
clenched fist.
Choose fresh fish
instead of canned and be sure it’s of the lower fat variety. This includes
salmon, tilapia, and cod. Don’t bread your fish either, broil it or grill it to
get rid of any residual fat that might remain.
White meat
chicken breasts are better than dark meat because the darker meat contains more
fat. The same applies to turkey.
Tuna is always a
good choice – even if it’s canned. Just be sure to get the tuna canned in water
– not oil!
Dairy
Skim milk should
be your first choice over whole milk or two percent. Avoid drinking too much
milk, however, because it naturally contains some fats that can turn into
unnecessary fat on you!
Unfortunately, cheese on a diet is also a big no-no. However, you can
find low-fat or fat-free cheese in most grocery stores, so always pick these
first. But use it
sparingly!
Eggs are all
right on your diet, but you’re better off to use only the whites instead of
including the yolks. Egg substitutes are a great way to get your egg fix, so
look for these in the store as well.
Fat-free sour
cream is alright in moderation, but try to substitute with plain yogurt
instead.
Vegetables and
Fruits
Almost all fresh
vegetables are good for you. It’s a generally accepted belief that you can eat
all the vegetables you want and still lose weight. That’s pretty much true – as
long as they’re prepared the correct way. It’s always best to steam veggies.
You can also drizzle them with a little olive oil and bake them in the oven or
– even better – roast them on the grill! Yummy!
Be careful of
eating too many fruits that contain a lot of natural sugars like oranges and
peaches. Because the sugar is naturally there, it’s not horribly bad for you,
but you don’t want to overload on sugars because it can be converted to fat.
One big thing you
must do when you decide that you want to lose weight is to immediately clean
the cupboards and refrigerator getting rid of all the foods that can inhibit
your diet. That means get rid of the chips, processed sugar, canned fruits,
etc.
Don’t throw them away – give them to a
local food bank. Believe me, they’ll be happy to get whatever you have to offer
– diet friendly or not!
Once you do that,
you get to go shopping! Don’t dread it! Just shop smart!
GROCERY SHOPPING FOR YOUR
DIET
The first rule of
shopping when you’re trying to lose weight is to shop with a list. This is extremely
important, because you don’t want to fall prey to the natural instincts of
wanting to grab those cookies that are there on that special display at the end
of aisle four. Stick to that list faithfully, too.
Plan before you
shop. Of course! If you didn’t plan, how could you have the list, right? You
need to decide what your meals are going to be and what ingredients you will
need to prepare them. Be sure to include portion sizes when planning your
meals.
Don’t just plan
for dinners. Remember, you will be eating several smaller meals per day, so
include all the meals in your agenda.
When you first
start shopping for your weight loss trip, it might be a good idea to take along
someone to keep you in check as you stroll the aisles. This needs to be someone
who knows your struggles with weight loss and who can support this journey with
you.
They need to be
your shopping police, so don’t blame them if they take those cookies back out
of your cart. Remember, you want their support, so don’t blame them. Give them
permission to keep you focused. You may also want to involve them in the
planning process as well so they
have a better
idea of what exactly you are trying to accomplish.
We can’t stress
this next point enough: EAT BEFORE YOU GO SHOPPING! It’s a well known fact that
if you are hungry when you go to the grocery store, you will be more prone to
making impulse purchases that aren’t good for you because it sounds so yummy!
Learn how to read
labels. As we’ve said before, you have to avoid products that have ingredients
that will be bad for your diet. Look at the fat content, the sugar content, the
salt content, etc. Be sure that you are buying weight friendly foods that you
will be able to eat and not have to worry about when they’re in your cupboard.
Avoid convenience
foods. Even though they are easy to fix and taste pretty good, these types of
foods often contain additional calories, fats, and carbohydrates that you just
don’t need. If you find yourself drawn to the diet dinners in the frozen food
section, be sure to read the ingredients before you buy!
You will always
be better off if you prepare your meals yourself. That means plan to cook from
scratch. If you think you don’t have the time, think again. We’ll give you some
great recipes that you can either make ahead of time or that you can prepare in
less than 30 minutes!
When you cook
your own meals, you will have complete control over what you put into your food
(salt, sugar, etc.) plus they will taste a lot better than convenience foods.
While it may seem
painfully obvious, we can’t stress enough – don’t buy foods with empty
calories. Those foods include chips, cookies, candy, etc. You don’t need the
temptation, and they provide absolutely NO nutritional value for you at all, so
avoid them like the plague!
No matter how
good you eat, you will have to exercise in order to lose weight.
EXERCISE AND WEIGHT LOSS
Even with those
“miracle” diet pills, you still cannot lose weight without increasing your
physical activity. Exercising in some form will help to burn calories that can
be converted into fat and extra weight. This is why you need to devise an
effective workout plan that will fit into your abilities and interests.
Most people don’t
really like to exercise. For them, it seems too much like work. And it is work,
but it doesn’t have to be tedious work. There are ways to exercise doing things
that you love to do.
First, you need
to choose an activity that you enjoy. Do you like riding your bike as the sun
sets in the sky? Maybe swimming is more your idea of fun. Even a good round of
golf can be a great form of exercise – but only if you leave the cart in the
cart barn!
Once you find
that activity, you need to pursue it at a minimum of three times a week for at
least 30 minutes at a time. The more you exercise, the more calories you will
burn, but you don’t have to be fanatical about it!
Start slowly then
increase your level when you feel stronger until you are at a point where you
think you are at a high level of intensity. It’s OK to rest at intervals to
recharge your batteries, but get back up to that level again until your workout
is complete.
The ideal
exercise plan is going to involve some form of aerobic exercise sustained for
30 minutes at a time. This could be in the form of an aerobic class or
something as simple as taking a walk. This will get your heart pumping
effectively so
that your body can burn the calories that you have consumed!
When should you do this type of workout?
Believe it or not, there is a best time to perform your cardio workout for best
results.
We want to tell
you that the important part about exercise is that you get out and do it! No
matter when you exercise, you will burn fat and calories as long as it’s a good
workout. But to get the maximum benefit, try exercising in the morning before
you eat your first meal.
Early morning
aerobic exercising on an empty stomach has three benefits over working out
later in the day.
First, your
levels of stored carbohydrates and muscle are at a low when you first get up in
the morning. This is because during the night, your body is burning any
calories that were consumed at dinner the previous evening by performing bodily
functions that occur even while we sleep.
As a result,
you’ll wake up with lower carb levels and lower blood sugar levels which is the
optimum environment for burning fat instead of carbs.
How does this
work? It’s actually quite simple. Carbohydrates are your body’s primary and preferred
energy source. When this source is in short supply, your body must tap into its
secondary energy resource: body fat.
If you do your exercise workout after
eating, the body will burn off the carbohydrates you’ve consumed first. It’ll
take a little longer to get to that fat you need to burn.
A second benefit
to doing exercise in the morning is called the “afterburn” effect. You’ll not
only be burning fat during your workout, but that fat burn will continue on
even after your workout is finished. How?
An intense
session of cardio can keep your metabolism elevated for hours afterwards.
Exercising at night won’t give you that extra metabolic lift because once you
go to sleep, your metabolism drops dramatically once you become sedentary. When
you sleep, your metabolic rate is slower than at any other time of the day.
The third reason
for doing early morning exercise is more emotional than anything else. Your
body’s endorphins are elevated when you exercise. It lifts your mood and gives
you a sense of accomplishment that will likely stay with you all during the
day.
That being said,
exercise is something that many consider a tedious chore. We tend to
procrastinate and put off doing something we consider to be less than
enjoyable. If you commit yourself to morning workouts, you’ll have “gotten it
out of the way” freeing your mind from having to do it later. This can create
guilt and stress and affect your whole day – don’t let it! Plus, you are more
likely to blow off exercising later in the day because you are tired or just
don’t feel like it.
You might find it
difficult to get up and exercise first thing in the morning. Not everyone is a
“morning person”. So how do you motivate yourself to get up and get moving?
First, remember
that you are trying to lose weight. You have a goal that you are trying to
achieve. That should remain in the forefront of your mind. If you stay focused
on your goal, the motivation should come.
Think back to a
time when you tackled a difficult task and finished it. Remember how great you
felt afterwards. Completing any challenge can give you a “buzz”. When that task
is physically demanding, that “buzz” is both psychological and physiological.
That’s because your body releases endorphins into your system.
Endorphins are
opiate-like hormones that are hundreds of times more powerful than the
strongest morphine. Except for endorphins are made by YOU, not a laboratory.
Endorphins create a natural high that can make you positively euphoric!
Endorphins can reduce stress, improve your mood, increase your circulation, and
relieve pain.
This “high” you
feel is partly psychological too. When you get up early and get your workout
done, you’ll feel a sense of completion that will kick start your day and get
it off on the right foot! You will have a sense of completion and
accomplishment that will stay with you throughout your day. You’ll feel happy
and less stressed when you know that this difficult task is already behind you
and you can enjoy what the day has to offer you!
So, you know that
exercise is essential to any weight loss program, but what kind of exercise
should you do? What kind of exercise is best? We’ve already said that you
should choose something you love to do so that exercising doesn’t seem so
tedious, but maybe you’re wondering whether or not you should get into the gym
and lift the big weights or simply take a walk to get your aerobic exercise in.
There really is
no cut and dried answer to this question. Whether you want to bust out the old
Tae-Bo tapes, plunk down a bunch of money on a treadmill, or just put on some
music and do some leg lifts on your living room floor, the important thing is
that you do exercise.
Let’s look at the
calorie burning that occurs in certain types of exercises.
The numbers below
reflect the number of calories you burn for 20 minutes of participation in
different exercises. We should all aim to take 30 minutes of moderate exercise
5 days a week. This can be a mixture of all types of physical activity,
anything that makes you slightly out of breath and raises your heart rate
slightly.
This table
doesn't only show values for organized exercises, but also for more enjoyable
pass times, like walking, dancing and gardening - which many of us enjoy to do.
ACTIVITY
|
CALORIES
|
Leisurely walk
|
80
|
Dancing
|
120
|
Cycling
|
160
|
Running
|
325
|
Aerobics
|
140
|
Weights
|
140
|
Cleaning
|
125
|
Driving
|
35
|
Swimming
|
100
|
Tennis
|
120
|
Rowing
|
378
|
Golf
|
118
|
Circuit
Training
|
260
|
Skipping
|
100
|
Gardening
|
160
|
Skiing
|
130
|
Mowing The Lawn
|
125
|
Fishing
|
114
|
Basketball
|
258
|
Bowling
|
108
|
Riding a Horse
|
255
|
Walking
Downstairs
|
210
|
Walking
Upstairs
|
300-500
|
Roller Skating
|
315
|
Having Sex
|
350
|
Almost any
activity can be a fat burning activity – as you can see from the above chart.
Yes, even having sex can burn calories! However, keep in mind that the number
given above is for 30 minutes of activity!
Generally, men
tend to burn more calories during sex than women do, but if you’re going to
incorporate some love making into your workout regimen (and we hope you do!),
be an active participant – don’t just lay there and think you’re burning
calories.
ONE EXERCISE ROUTINE
So here are a few
suggestions for some exercises you can do at home. The best part about
exercising at home is that you can do these exercises even while you watch
television. No need to give up your favorite programs to get active, just get
on the floor and try this workout:
•
Jumping Jacks - 1
minute
•
Squats – 15 to 20
times
•
Push-Ups – As
many as you can
•
Jog in place
making your foot hit your butt – 1 minute
• Superman – lay
flat on the floor on stomach with hands stretched out to the side. Lift legs
and chest off the floor and hold for 30 second – 15 to 20 times
•
High Knees – jog in place lifting your knees as high as you can – 1
minute
•
Lunges – feet flat on the floor, step forward with alternating feet –
15 to 20 times
•
Torso
Rotation/Twists – 20 times each direction
•
Side
Bends/Reaches – 20 times each direction
•
Wall Sit – Squat against a wall with your back flat on the wall – sit
as long as you can hold it
And that’s it! Do
this every day and feel the benefits.
TONING EXERCISES
Need some more
exercises? No problem! Here are three exercises that can be used to tighten
thighs, buttocks, and stomach areas.
• Outer Thigh Lift
– Lying on your right side with your hips and ankles in line with your
shoulders, slowly lift your leg as high as possible, hold, then return to
starting position. Do 10 repetitions and then switch sides.
• Inner Thigh Lift
– Lie on your left side with your hips and ankles in line with your shoulders,
and your right knee bent at a 90 degree angle. Slowly lift your left leg as
high as possible, hold, then return to starting position. Do 10 repetitions and
then switch sides
• Abdominal
Crunches – Lying on your back with your knees bent and your hands behind your
head, slowly curl your shoulders up putting your chin to your chest. Pause then
slowly return to starting position. Do 10 repetitions of these.
Of course, these
are toning exercises that will help target problem areas. One problem area many
women have is cellulite in the thigh area and other places. Here are
some exercises to
perform that will help those cellulite areas.
EXERCISES FOR CELLULITE
Lying on your
side, do 10 repetitions of each of the following exercises:
• Bring both knees
forward so your hips are at a 90 degree angle. Straighten your top leg out in
front of you while maintaining the 90 degree hip placement. Lift the top leg
slowly up about three feet off the ground and then lower.
• Straighten both
legs so your body is in a straight line. Tilt your hips forward slightly. Lift
your top leg about three feet off the ground then lower.
• Put your top leg
out in front of you on the ground. Move your bottom leg forward slightly. Lift
the bottom leg 8-12 inches off the ground and down.
•
Repeat all three
exercises on the other side.
On your elbows
and knees, do 10 repetitions of each of the following exercises:
• Extend one leg
straight back with your toe on the ground. Lift that leg up to the ceiling and
then back down. Switch legs.
• Lift your knee
off the floor. Extend that same heel back and up so that your leg is pointing
toward the ceiling and then bring the knee back into you. Switch legs.
From a standing
position, do 10 repetitions of the following exercises:
• Start with your
feet together. Step out in front of you in a lunge position. Touch the ground
with the opposite hand. Come back up and step to the starting position. Switch
legs.
•
Put one foot on a step or prop that is 12-18 inches high. Slowly step
up and down with the other foot. Switch legs.
You can increase
the intensity of this workout by going through it more than once or increasing
the amount of repetitions.
WALKING FOR
WEIGHT LOSS
Exercises are
good for your workout program because they help tone flabby muscles while also
burning calories. But aerobic exercise is best to burn fat. A great way to get
an aerobic workout is to walk.
Walking is the
easiest and most effective exercise we can use in our workout routine. But you
need to know more than one foot in front of the other to get the most from
walking as aerobic exercise.
Because of how
the body draws on fat stores versus other stored energy sources, the first
thing you need to do is increase the time you spend walking. While we’ve said
that 30 minutes of exercise is good for fat burning, when you walk, you really
need to bump this up to at least 45 minutes, but ideally an hour.
Obviously, it
might not be possible for you to fit an hour of walking into your busy
schedule, but try walking every day allowing a few days for an hour and a few
days at 30 minutes. Alternate them, however. If you walk an hour on Monday,
walk half an hour on Tuesday, etc.
If you’re only
going to be walking for 30 minutes, increase your speed. A leisurely stroll
isn’t going to give you that aerobic workout that your body needs, so step it
up a bit. But don’t overdo it. If you can’t talk and walk, you’re over-exerting
yourself and you should back off a bit.
You can also
introduce some type of weight for you to carry when you walk. This could be
something simple like a small weight, or you can go to the pantry and pull out
a couple of cans of corn! Keep them in your hands as you walk and move your
arms back and forth in your strides. Adding weight will also help tone your
arms – an added perk!
If you’re walking
outdoors, perhaps in your neighborhood, take along a walk-man and play some
upbeat music to keep you walking. Not only is it entertaining, it keeps you
going as well!
And remember,
that all walking counts – even if it’s during a shopping trip to the mall!
OTHER FORMS OF EXERCISE
There are all
kinds of ways you can work exercise into your life. You can workout anywhere
doing all sort of things.
Playing with
children, for example is a great way to get some exercise. When you get down on
the floor and play “horsey”, you are giving yourself a heck of a workout – and
it is fun for the kids!
Throw a ball around in the backyard and
really get into it! Jump on a trampoline, or just play tag! Exercise like this
not only give you the physical benefits, it can remind you of the joy of youth
and put a real smile on your face!
At work, take the stairs instead of the
elevator. When you park in a parking lot, park as far away from the door as
possible so you have to walk further.
Use your imagination
and you will find ways to exercise almost anywhere!
Many people love
the idea of being in a gym surrounded by sweaty people who are lifting weights
and using the stair-stepping machine. If this is what you like, by all means,
get into the gym.
Weight training
gives you the opportunity to sculpt your body by pushing your muscles toward
working harder than they normally would.
We suggest that
you get the advice of someone in the gym like the trainer or owner to give you
some exercises to start out with. They will be the experts in the field for you
and will know what works when you’re just beginning a weight training program.
They can also help guide you when it’s time for you to “step up” your regimen.
Aerobics classes
are another great way to get a terrific workout. You can find classes like
these in many, many places, but mostly in gyms and workout studios. Keep in
mind that there will be a fee to take these classes, but it might very well be
worth it to have the camaraderie that comes with other people sweating along
with you!
We highly
recommend looking into taking water aerobics. Exercising in the water has so
many benefits. You have less stress and strain on your joints, plus the natural
resistance of the water will work your muscles more than if you were taking a
class “on land”.
Water aerobics can be done by just about
anyone – young and old alike. It’s a great alternative to strength training and
you won’t have the problem of excessive
sweating that
many of us just hate! You’ll get an amazing workout and it’ll be fun too!
Many people – the
Hollywood elite included – are beginning to advocate Pilates as a very
effective weight loss method. This exercise regimen was developed in the early
20th century, but has
just now come to global popularity.
Pilates is more
than exercise program, it is based on the principles of many different types of
movements. It takes some of its movements from yoga, acrobats, stretching, and
more. Plus, Pilates concentrates a lot on the mind as an exercise tool.
We can’t tell you
how to do Pilates because it’s so involved. That would be a whole other book to
write! But there are many helpful tools out there that can help you with a
Pilates program if you think that the route you want to go. Look for online web
sites, videos, and classes in your area. Once you learn the basic movements,
you can then practice them on your own!
So now we know
about exercising in order to lose weight, but let’s get back to the most
important hurdle in trying to lose weight – the food!
COUNTING CALORIES
Many people think
that when they decide it’s time to lose weight, they have to count every single
calorie that touches their lips. This really isn’t necessary. In fact, it could
become quite tedious and cause you to give up.
So how do you
know how many calories you’ve taken in during a 24 hour period? Estimate! Count
portions instead of each individual calorie. This is where effective meal
planning comes in!
When you know
approximately how many calories are in that piece of bread and 2 ounces of
tuna, you can have a general idea of how many calories you’re consuming when
you eat a tuna sandwich.
If you insist on
tracking all of your calories, you’ll have to be diligent about reading labels
and eating only the portions that the label gives calories for. You’ll also
have to carry around a small notebook to jot down what you’ve eaten so you can
assign a calorie value for reference.
A much easier way
might be to utilize a spreadsheet that lists your planned meals along with
their caloric content. Be sure to include other particulars such as protein
content, carbs, and fat grams as well. Then print it out and post it on your
refrigerator to give yourself something to aspire to.
Almost all packaged
foods will contain information about the caloric content of those foods, but
what about those fruits and vegetables you consume. Maybe we should give you
some ideas!
Food
|
Portion
|
Calories
|
|
|
|
Apples
|
1 medium
|
125
|
|
|
|
Asparagus
|
4 spears
|
15
|
|
|
|
Avocado
|
1
|
305
|
|
|
|
Banana
|
1
|
105
|
|
|
|
Beef Roast, Lean
|
3 oz.
|
205
|
|
|
|
Beef Sirloin Steak
|
3 oz.
|
240
|
|
|
|
Blackberries
|
1 cup
|
75
|
|
|
|
Broccoli
|
1 cup
|
45
|
|
|
|
Cabbage
|
1 cup
|
30
|
|
|
|
Cantaloupe
|
½ melon
|
95
|
|
|
|
Carrots
|
1
|
30
|
|
|
|
Celery
|
1 stalk
|
5
|
|
|
|
Cherries
|
10
|
50
|
|
|
|
Chicken, Roasted
|
3 oz.
|
140
|
Breast
|
|
|
|
|
|
Chicken, Fried
|
4.6 oz.
|
369
|
Breast
|
|
|
|
|
|
Yellow Corn
|
1 ear
|
85
|
|
|
|
Crab Meat
|
1 cup
|
135
|
|
|
|
Cucumber
|
6 slices
|
5
|
|
|
|
Egg, Fried
|
1 egg
|
90
|
|
|
|
Egg, Hard Boiled
|
1 egg
|
75
|
|
|
|
Egg, Scrambled
|
1 egg
|
100
|
|
|
|
Flounder, Baked
|
3 oz.
|
120
|
|
|
|
Pink Grapefruit
|
½ fruit
|
40
|
|
|
|
Ground Beef,
|
3 oz.
|
230
|
Broiled
|
|
|
|
|
|
Halibut, Broiled
|
3 oz.
|
140
|
|
|
|
Lamb Chop,
|
2.8 oz.
|
235
|
Broiled
|
|
|
|
|
|
Lamb Leg, Roasted
|
3 oz.
|
205
|
|
|
|
Lettuce
|
1 cup
|
5
|
|
|
|
Mushrooms
|
1 cup
|
20
|
|
|
|
Nectarine
|
1
|
65
|
|
|
|
Okra, Cooked
|
8 pods
|
25
|
|
|
|
Orange
|
1
|
60
|
|
|
|
Peaches
|
1
|
35
|
|
|
|
Pear
|
1
|
100
|
|
|
|
Peanuts, Salted
|
1 cup
|
71
|
|
|
|
Pepper, Green/Red
|
1
|
15
|
|
|
|
Pineapple
|
1 cup
|
75
|
|
|
|
Pistachios
|
1 oz.
|
165
|
|
|
|
Pork Chop, Broiled
|
2.5 oz.
|
165
|
|
|
|
Pork Chop, Fried
|
3.1 oz.
|
335
|
|
|
|
Pork – Ham –
|
3 oz.
|
250
|
Roasted
|
|
|
|
|
|
Pork Rib – Roasted
|
3 oz.
|
270
|
|
|
|
Pork Bacon
|
3 slices
|
110
|
|
|
|
Pork Sausage Link
|
1 link
|
50
|
|
|
|
Potato – Baked
|
1
|
220
|
|
|
|
Raisins
|
1 cup
|
435
|
|
|
|
Salmon – Smoked
|
3 oz.
|
150
|
|
|
|
Spinach
|
1 cup
|
10
|
|
|
|
Strawberries
|
1 cup
|
45
|
|
|
|
Sweet Potato –
|
1
|
115
|
Baked
|
|
|
|
|
|
Tangerine
|
1
|
35
|
|
|
|
Tomato
|
1
|
25
|
|
|
|
Turkey – Roasted
|
1 cup
|
240
|
|
|
|
Walnuts
|
1 cup
|
770
|
|
|
|
Watermelon
|
1 cup
|
50
|
|
|
|
Obviously, this
is just a partial list, but it’s a start for you to reference when choosing
foods. As you can see, fruits and vegetables are almost all relatively
low-calorie and can help you feel full without consuming a lot of calories.
You will want to
consume fewer calories than what you burn off in order to effectively lose
weight. Keep that in mind when planning your meals.
And we can’t stress this enough – read
labels and take note of portion sizes! That way you can get a better idea of
what you’re eating.
We promised you
some great low-cal recipes, so let’s get to it!
YUMMY RECIPES
As the topic of
this book says – you CAN lose weight without starving yourself. We’ve given you
all kinds of tips and tricks toward achieving this on your own. Now we’re going
to offer up some great recipes for you to create on your own that will be
diet-friendly and delicious too!
Breakfast
When you eat
breakfast, you can always let yourself pig out on all the fresh fruit you
desire, but sometimes you find yourself craving something more substantial. You
CAN eat a
hearty breakfast
while trying to lose weight. Consider some of these great recipes!
Egg-White Omelet With Vegetable-Cheddar Filling
3 large egg whites
1 teaspoon water
2 teaspoons
chopped fresh dill (optional) 1/8 teaspoon salt
1/8 teaspoon freshly ground pepper
1/2 cup loosely
packed thinly sliced fresh spinach 1 plum tomato, chopped
2 tablespoons
shredded nonfat cheddar cheese Vegetable cooking spray
1.
Whisk egg whites, water, dill (if using), salt, and pepper together in
a medium bowl until soft peaks form. Toss spinach, tomato, and cheddar together
in a small bowl.
2.
Lightly coat an omelet pan or small skillet with cooking spray and
heat over medium heat 1 minute. Pour egg mixture into pan and cook until eggs
begin to set on bottom.
3.
Spread filling over half of omelet, leaving a 1/2-inch border and
reserving 1 tablespoon mixture for garnish. Lift up omelet at edge nearest
handle and fold in half, slightly off-center, so filling peeks out. Cook 2
minutes. Slide omelet onto a serving plate and garnish with reserved filling.
Serves: 1
Zesty Cheddar-Asparagus Quiche
1 tablespoon plain dry breadcrumbs
8 ounces small
all-purpose potatoes, peeled and very thinly sliced
2 teaspoons olive oil
1 pound
asparagus, trimmed 1/2 teaspoon salt, divided
3/4 cup shredded
reduced-fat sharp cheddar cheese 3 scallions, sliced
1 can (12 ounces) evaporated fat-free milk
2 large eggs
2 large egg whites
2 teaspoons butter, melted
1 teaspoon dry mustard
1/4 teaspoon freshly ground pepper
1.
Heat oven to 400°F. Coat a 9-inch pie plate with vegetable cooking
spray and sprinkle with breadcrumbs. Beginning in center, arrange potato slices
in slightly overlapping circles up to rim. Lightly brush with olive oil and
press down gently. Bake 10 minutes.
2. Set 8 to 12
asparagus spears aside. Cut remaining spears into 1-inch pieces.
3.
Sprinkle crust with 1/4 teaspoon salt and 1/4 cup cheddar. Cover with asparagus
pieces, then sprinkle with scallions and another 1/4 cup cheese. Arrange whole
asparagus spears on top.
4.
Beat evaporated milk, eggs, egg whites, butter, mustard, pepper, and
remaining 1/4 teaspoon salt in a medium bowl. Pour into pie plate and sprinkle
with remaining cheddar.
Bake until a
knife inserted in center comes out clean, about
35 minutes.
5. Divide into 6 slices. One serving equals
1 slice.
Quick French Toast
1 large egg
1/2 teaspoon vanilla extract
1/4 teaspoon cinnamon
1 packet artificial sweetener
1 tablespoon skim milk
1 slice bread
1. Place all
ingredients except bread in a blender; blend until combined.
2. Pour egg mixture
into a shallow bowl. Place bread in egg mixture and soak, turning once.
3. Coat a nonstick
skillet with vegetable cooking spray and heat over medium heat. Place bread in
skillet and pour any remaining egg mixture over bread. Cook until browned on
bottom; then turn over to brown other side.
Golden Pancakes
1 c uncooked whole-grain oats
6 egg whites
1 c fat-free
cottage cheese ¼ tsp vanilla extract
¼ tsp ground
cinnamon
2 packets sugar substitute
½ c sugar-free
maple syrup ¼ c mixed berries
1. Lightly coat a
nonstick skillet or griddle with cooking spray and place over medium heat
2. In a blender,
combine oats, egg whites, cottage cheese, vanilla, cinnamon, and sugar
substitute. Blend on medium speed about 1 minute until smooth.
3. Pour batter about
¼ c at a time onto hot skillet. Cook pancake until bubbly on top and dry around
the edges –
about 3 minutes.
Turn and cook the other side until golden brown – about 2 more minutes
4. While pancakes
are cooking, microwave maple syrup until warm – about 20 seconds
5. Place a portion
of pancakes on 2 separate plates, top with warm maple syrup and mixed berries.
Turkey Bacon Quiche
6 strips lean turkey bacon
3 eight-inch whole wheat tortillas
3 whole eggs
8 egg whites (or 1 c egg substitute)
½ c skim milk
½ c low-fat sour cream
¾ reduced-fat
shredded cheddar cheese 1 c broccoli florets
1. Preheat oven to 350 degrees
2. Cook turkey bacon
according to package directions. Set aside to cool.
3.
Lightly coat a 9-inch pie plate with cooking spray. Overlap 2
tortillas and cut the third one in half to form a crust
4.
In a large mixing bowl, beat whole eggs and egg whites with a fork or
whisk until well blended. Mix skim milk and sour cream into the eggs.
5. Chop cooked turkey bacon into bite size
pieces
6. Add turkey,
bacon, cheese, and broccoli to blended egg mixture, combine thoroughly
7.
Pour egg mixture into tortilla-lined pie plate and bake for about 50
minutes. Tap the edge of the pie plate. When the filling is set and moist but
not liquidy, it is done.
8. Cool for 10 minutes before slicing into
portions.
Whole wheat toast
or English muffins are also good choices as are low-fat or no-fat yogurt. Just
keep portion sizes to what we’ve talked about before.
Lunch
Traditionally,
lunch is the middle meal of the day when we eat three squares. Since you’re
trying to lose weight without starving yourself, experts recommend that you eat
several smaller meals, so consider lunches, your daytime meals.
Obviously, you
can have sandwiches – on whole wheat bread, of course! Be sure anything you put
between those two pieces of bread is lean and diet-friendly. Tuna is a great
and filling sandwich, but lean roast beef, no-fat cheese, and chicken salad is
also a good sandwich.
You can also opt
for the traditional salad. Make sure you don’t top it with anything that will
sabotage your weight loss efforts. That means no cheese (unless it’s non-fat or
low-fat), bacon bits, croutons, or garbanzo beans - and no dressing unless it’s
light. Try some lemon juice instead. It’s refreshing and delicious!
But there are
other meals you can have during the day that are much more substantial meals
you can have. Try some of these recipes!
Cool Taco Salad
½ lean ground
beef 1 tbsp water
2 tsp. taco
seasoning mix, divided
2 whole wheat
pitas
2 tbsp
reduced-fat cream cheese, room temp
2 tbsp fat-free
sour cream
2 tbsp salsa
1 c shredded lettuce
1 diced tomato
¼ c reduced fat shredded cheddar cheese
1. Preheat oven to 400 degrees
2. In medium
skillet, brown ground beef over medium heat until done. Drain off any fat. Add
water and 1 tsp taco seasoning and simmer for 3 minutes. Removed from heat and
set aside to cool slightly
3. Cut each pita
into 8 wedges and place on baking sheet. Bake for 7 minutes or until lightly
browned
4. While the beef is
cooling, combine the remaining taco seasoning, cream cheese, sour cream, and
salsa in a small bowl. Mix well. Divide and spread this mixture evenly onto 2
small plates
5. Spoon a portion
of the beef over the sour cream mixture and top each with half the lettuce,
tomato, and cheese
6. Place 8 baked pita wedges on each plate
2 servings
Chicken Pita Pizza
1 whole wheat pita
¼ c low fat pizza sauce
1 portion cooked chicken breast sliced
¼ red bell pepper sliced
¼ yellow bell pepper sliced
¼ small zucchini, sliced
¼ reduced-fat shredded mozzarella cheese
1. Preheat oven to 425 degrees
2.
Place the pita on a baking sheet. Spoon pizza sauce evenly over the
pita. Top with sliced chicken, peppers, zucchini and cheese
3. Bake for 10-12
minutes or until the cheese is melted and the pizza is heated through
4. Slice and eat!
Egg Salad Sandwich
4 hard boiled eggs
1 tbsp fat free salad dressing (Miracle Whip)
1 tbsp mustard
½ stalk sliced celery
¼ chopping red bell
pepper 1 tsp pickle relish
1 tbsp fresh
parsley
1 slice whole
grain bread
1 lettuce leaf
¼ sliced avocado
1. Chop 1 whole egg
and discard the yolks from the other 3 eggs and chop the whites
2.
In a small mixing bowl, combine all ingredients except the bread,
lettuce leaf, and avocado
3. Toast the bread
and place on a small plate. Top with lettuce, egg salad and avocado slice
1 serving
Oriental Chicken Salad
4 portions cooked
chicken (about 1 lb.) in bite size pieces 1 bag coleslaw mix
4 chopped green onions
2 tbsp light
sesame oil 1/3 c rice vinegar
¼ c lite soy
sauce ½ tsp ground ginger
1 c crisp chow mein noodles
1. In large mixing
bowl, combine cooked chicken, coleslaw mix, and green onions
2. In small bowl,
combine sesame oil, rice vinegar, soy sauce, and ginger. Drizzle over chicken
mixture and toss to coat.
3. Divide into 4 portions and top with chow
mein noodles.
4 servings
Mile High Baked Potato
1 medium russet potato
2 tsp fat-free chicken broth
¼ c low fat cottage cheese
¼ c chopped cooked chicken
¼ c cooked broccoli
¼ c salsa
1 tbsp chopped cilantro
1.
Pierce potato several times with fork. Place in microwave and cook on
high 5-8 minutes until tender. Let stand 1 minute.
2.
Use knife to cut an “X” in the top of the cooked potato. Press ends
slightly to open potato and pour chicken broth into opening
3.
Top potato with cottage cheese, chicken, broccoli, and salsa. Place
filled potato in microwave and cook on high for 30 more seconds.
4. Sprinkle top with fresh cilantro.
Dinners
Many people feel
that dinner is the most important meal of the day. And many of them are right.
Dinner is a time for families to connect, talk about their days, and bond
together as a unit.
Just because
you’re trying to lose weight doesn’t mean you have to sacrifice taste at dinner
time. In fact, we’re willing to be that some of these recipes will be big hits
with your family and they won’t even know that they fit into your diet!
Spaghetti and Meatballs
1 ½ lb. lean ground turkey
2 egg whites
½ c dry breadcrumbs
¼ water
½ finely chopped
onion 2 cloves minced garlic ¼ c parsley
2 tsp dried basil
1 tsp ground
black pepper
3 c low-fat
marinara pasta sauce
12 oz. spaghetti
¼ c reduced-fat
Parmesan cheese
1. Preheat oven broiler
2.
In large mixing bowl, combine turkey, egg white, breadcrumbs, water,
onion, garlic, parsley, basil and black pepper. Mix thoroughly and shape into 1
½” diameter meatballs
3.
Arrange meatballs on a baking sheet and place under broiler for 10-12
minutes turning occasionally until they are browned on all sides
4. In a large
saucepan, combine sauce and meatballs. Simmer on low for about 20 minutes.
5. While the sauce
is simmering, prepare spaghetti according to package directions.
6. Plate and top with Parmesan cheese
6 servings
Homestyle Meat
Loaf
1 ½ lbs. lean
ground turkey
1 chopped onion
4 egg whites
1 c salsa
¾ oats, uncooked
1 pkg. dry
vegetable soup mix ¼ tsp ground black pepper
½ c ketchup
6 portions red
potatoes
2 lbs. green
beans ¾ c skim milk
2 tbsp Butter
Buds
1. Preheat oven to 350 degrees
2.
In large mixing bowl, combine turkey, onion, egg whites, salsa, oats,
soup mix, and pepper. Press mixture into 9” x 5” loaf pan and spread ketchup
over top. Bake in oven until no longer pink in the center – about 60 minutes
3.
About 25 minutes after putting the meatloaf in the oven, cut potatoes
into 1” chunks. Place in large saucepan and cover with water. Bring to a boil
over high heat. Reduce heat to medium and simmer until tender – about 20
minutes
4.
Cut stems off green beans and place in a large saucepan with 1” of
water. Heat to boiling over high heat. Then reduce heat and simmer uncovered
for 6-8 minutes until crisp-tender. Drain
5.
Remove meatloaf from oven and let sit 5 minutes before slicing.
6.
Drain potatoes and return to pan. Mash while adding skim milk a little
at a time. Add butter buds and mash vigorously until light and fluffy.
Chicken Veggie
Stir Fry
1 tablespoon
sesame oil
1 tablespoon
minced garlic
1 tablespoon
minced ginger
1 tablespoon
minced scallions
1 pound boneless,
skinless, chicken breasts, sliced into strips
1 cup broccoli
spears
1 cup julienne
carrots
1/2 pound green
beans, chopped 1/2 cup julienne red pepper
1 cup quartered
button mushrooms
3 heads baby bok
choy, chopped Low sodium teriyaki sauce
1. Heat the oil in a wok over high heat.
2. Add the garlic,
ginger, and scallions. Cook until aromatic, about 2 minutes.
3. Add the chicken.
Sauté until the edges are brown, about 3 to 4 minutes.
4. Add the broccoli,
carrots, and green beans to the wok. Cook approximately 5 to 8 minutes, until
the vegetables begin to become tender.
5. Add the red
pepper, mushrooms, bok choy, and teriyaki sauce to the wok, cook approximately
5 to 8 minutes more, or until chicken is cooked through and vegetables are done
to your likeness.
6. Taste and adjust seasonings. Serve
immediately.
Chicken Fried
Rice With Veggies
2 cups of cooked
brown rice
1 16oz bag of
mixed veggies (any kind)
1 pack of chicken
breast cut up
3 table spoons
soy sauce
2 eggs (1 whole,
1 egg white beaten)
Cooking spray
1. Cook brown rice according to package and
set aside.
2. Cook cut up chicken breast until done and
set aside.
3. Cook beaten eggs (scrambled style) and
set aside.
4. Cook mixed veggies according to package.
5.
Spray large skillet with cooking spray, add chicken, eggs, and
veggies. Stir and cook until heated through well.
6.
Add the 3 tablespoons of soy sauce (or according to taste) to mixture
in skillet. Cook for about 10 minutes to make sure it is heated through.
Beef Stroganoff
1+ pounds of top
bottom roast (or sirloin)
1 8oz container
of fat free sour cream
1-2 tbsp(s) of
beef granules or powder
1 tbsp of flour
Whole wheat pasta
Veggies are
optional. Recommended: Mushrooms, broccoli
1. Cut your beef
into cubes or strips (if you use the round bottom roast, it is best to
tenderize it).
2. Place the beef
into a pan that is sprayed with cooking spray. Cook until the beef is slightly
brown (10-15 mins).
3. While your beef
is browning, combine 8oz of sour cream, a tbsp of flour and 1-2 tbsp(s) of beef
granules or powder. Mix them together (will look light brown)
4. After beef is
slightly brown, pour the sour cream mix over it. Stir and let it cook for about
8-10 mins.
5. While this is cooking, boil water and
cook pasta.
6. When finished
place one serving of pasta on a plate and cover with meat and sauce.
Jambalaya
1/2 cup chopped
Celery 1/2 cup diced Onion
1/2 cup diced
Green Pepper 1.5 cups of diced Fat-Free Ham
1.5 cups of diced
cooked boneless/skinless Chicken Breast 1/2 cup Chicken Broth
1 14 oz can of
Diced Tomatoes (not drained) or 2 medium fresh diced tomatoes
1 tbsp Hot Sauce
1-2 tsp Cajun
Seasoning
1-2 tsp Dried
Jalapeño Pepper 1/2 cup Brown Rice (uncooked)
1.
In a non-stick pot, or one sprayed with cooking spray, sauté Celery,
Onion, and Green Pepper until Onion is tender.
2. Add Broth, Tomatoes, meat, and
seasonings.
3. Bring to a boil for 5 minutes stirring
frequently.
4. Add rice and
simmer for 15 minutes stirring frequently until rice is cooked and consistency
is as desired.
Chicken Noodle
Soup
2 tbsp. olive oil
1 chopped onion
4 carrots peeled
and chopped
4 chopped celery
stalks
4 bay leaves
½ tsp ground black pepper 12 c fat-free chicken
broth 2 c water
2 lb. chicken
breast cut into bite-size pieces 1 lb. whole wheat or no yolk noodles
2 tbsp chopped
dill
1. Heat olive oil in
a large pot over medium heat. Add chopped onion and sauté for about 4 min.
2. Add carrots,
celery, bay leaves, black pepper, chicken broth and water. Bring to a boil over
high heat
3. Add chicken and bring back to coil
4. Add noodles and
simmer until tender – about 8 minutes. Reduce heat to low
5. Remove bay leaves and stir in parsley and
dill
8 servings
Chicken Enchiladas
1 lb. cooked and shredded chicken breast
4 sliced green onions
2 tbsp chopped cilantro
1 minced jalapeno
3 cans green enchilada sauce
8 corn tortillas
1 c reduced-fat shredded cheddar cheese
½ c salsa
½ c light sour
cream 1 diced tomato
¼ c sliced black
olives
1.
Preheat oven to 350 degrees. Lightly coat a 9” x 13” baking dish with
cooking spray
2.
Lightly coat a large skillet with cooking spray and place over a
medium-high heat. Add green onion, cilantro, and jalapeno. Sauté for 2 min. Add
chicken and 1 can of enchilada sauce. Cook, stirring occasionally until heated
through – about 5 minutes
3.
Pour the other 2 cans of enchilada sauce in a medium bowl and
microwave until warm – about 2 minutes. Dip each tortilla in the heated sauce
and fill with 1/8 of the chicken mixture. Roll up and place seam-side down in
the baking dish
4.
Pour remaining heated sauce over enchiladas and sprinkle with cheese.
Bake until heated through and cheese is melted – about 15 minutes.
5.
Divide lettuce onto four plates and place a portion of enchiladas on
top. Top with a spoonful of salsa and a dollop of sour cream, tomatoes, and
olives.
4 servings